As a team of 2 complete As Many Rounds As Possible (AMRAP) in 20 minutes of:
10 Calorie Row
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)
* Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WB’s, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.
Results
Chris Smith Jr. on Fight Gone Bad 6 – video [wmv] [mov]
FGB6: Don’t forget to raise your funds!
“Elbows High and Outside” with Coach Mike Burgener – video [wmv] [mov]
Events:
This Saturday is our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. Time is 4-7 pm and the headcount is 25 people not counting kiddos. Bring your own food and for those who RSVP’d for the SUP lesson and rental plan on approx. $25 per person. If you are unable to make it then please let us know ASAP as we are counting on the headcount total to calculate the rental/lesson costs.
Swim Training! Our own Lindsay and Dustin (former NCAA Div 1 Swimmers and coaches) are going to teach us to swim! Grab your water-wings and kick boards and come out for a swim clinic on the morning of 9/24 from 8am-10am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level. Location TBD. I realized I put the trail run up yesterday and that it conflicted with this. This however is the place to be!
Rowing Training! Our very own Lucy (who is a former competitive rower from the UK) is going to hold rowing training for anyone interested on Saturday 11/12 starting at 1030. After the WOD is over she will give tips and instruction to 2 at a time for 15 minute slots. As we get closer to the date we will let you know how to sign up for a 15 min. coaching session!